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Exercise Makes You Healthy and Keeps You That Way

Posted on: Friday, 9 December 2005, 09:00 CST

By Joan Aragone, CORRESPONDENT

ONE joke in our family was the time my father backed the car across the street to pick up something at a neighbor's. He said he was just trying out the new family car, but we all knew he hated walking, anywhere.

He refused to do anything that smacked of exercise. Why walk when you can drive? Fortunately, he was also an amateur carpenter, toy maker, gardener and putterer. If he wasn't under the car, bent over a saw in his workshop or pounding nails, he was pruning roses and digging soil.

In spite of himself, my father was getting exercise. As he aged, he maintained his active schedule.

His instinctive need to move served him well. Research has shown that certain forms of physical activity -- as basic as walking -- aid circulation, lower blood pressure and help reduce feelings of depression. Activity tones muscles, which leads to increased strength. Some forms of exercise, such as tai chi, are known to improve balance. It's a win-win situation.

"We know the No. 1 way we can improve the health of older adults is to increase physical activity -- it's more powerful than common expensive medications," said Dr. Catherine Sarkisian, assistant professor of medicine at UCLA and lead researcher on a recent study.

Authors of the study, which appeared in the October issue of The Journal of Internal Medicine, stated that fewer than 40 percent of adults age 65 and older have a regular exercise routine. The researchers found that seniors with the lowest expectations of what they could do as they age were the most sedentary.

But it's not necessary to run marathons. "Current research is showing that exercise of 20 to 30 minutes on most days is healthy. But the specifics depend on the person's health status and individual needs, " said Michelle Marheineke, exercise physiologist in the Fitness Center at Mills-Peninsula Medical Center in Burlingame.

Marheineke teaches a twice-weekly class called "Seniors in Motion," many of whose participants are referred by health-care providers. Besides recommending you pick an exercise you enjoy, she said it helps to find a friend or support group to help start and maintain an exercise program.

Other research is showing that walking in the neighborhood, bending to pick up flowers or taking a line-dancing class, may contribute to good health just as well as racing up Mount Tamalpais with a pack on your back.

In a second study, researchers at Duke University divided 133 sedentary, non-smoking, overweight patients aged 40 to 65, who had abnormal levels of fat in their blood into four groups. Each group performed exercise at different levels of intensity. The group who participated in mild exercises -- such as walking briskly for 12 miles a week or exercising for 125 to 200 minutes a week -- improved aerobic fitness and reduced risk of heart disease for almost the same benefit as those who exercised very intensely.

The researchers concluded that the amount of exercise a person does per week may be more important than the intensity of the exercise. The study appeared in the October issue of CHEST, the peer- reviewed journal of the American College of Physicians.

A key to getting active is attitude. One may disdain organized activity, or sport the attitude: "I've worked all my life. I deserve a rest." But such "rest" has consequences.

San Mateo County Health Department offers a program to educate seniors about the benefits of exercise and the advantages of starting to move. Called "Active for Life," It's free to anyone age 50 and above who is not currently exercising regularly and wants to start.

For joining, participants receive a free pedometer and free advice on exercise, tips on motivation and information on how and where to start healthy exercising in the county. New participants meet with a counselor for an assessment, receive an exercise program geared to their needs and receive a phone call every two weeks to see how they are doing.

According to Health Educator Doris Estremera, Active for Life project coordinator, the program helps educate seniors and direct them to available and low-cost resources.

"Most opportunities in the County for such programs exist in North County, especially Daly City," she said. Doelger Senior Center on Lake Merced Boulevard and Lincoln Park Community Center offer a variety of programs, such as strength training, stretching, tai chi and others for a minimal fee. Many classes are free.

"The bottom line," said Marheineke, "is get moving." For information on Active for Life, call 573-2003. For information on Seniors in Action, call 696-5688. Or call your local senior center.

MENLO PARK LIBRARY HOSTS HOLIDAY STORY READINGS -- Al Jacobs, popular professor emeritus from Caada College, will read and discuss Charles Dickens' classic "A Christmas Carol" and Truman Capote's "Christmas Memory" on Tuesday, Dec. 13, from 7 to 8:15 p.m. at the Menlo Park Library Book Discussion Group annual holiday talk, 800 Alma St. For more information, call Roberta Roth, 330-2512, or e- mail Andrew Kloak at akloak@yahoo.com.

SIRS LUNCHEON WEDNESDAY -- Sons in Retirement (SIRS), San Mateo branch No. 1, will hold its December luncheon Wednesday, Dec. 14 at noon at the Peninsula Golf and Country Club, at the end of Madera Way in San Mateo. Pianist Len Stabb will entertain from 11 a.m.. to noon and the Pacifica Performing Arts Ensemble -- piano, violin, cello and flute -- will perform holiday music following dessert. For information call 347-1949.

FLUTE MUSIC AND SONGS ON TAP FOR COASTSIDERS LUNCHEON -- A group of Coastsiders will entertain with holiday songs and live flute music at Senior Coastsiders Annual Holiday Lunch, Thursday Dec. 15, at 11:45 a.m. at Senior Coastsiders, 545 Kelly Ave., Half Moon Bay. For information and reservations, call 726-9056.

Senior Journal appears every Friday with news and information about senior life in San Mateo County. To submit items of interest to Joan Aragone, call 348-4332, or write to Senior Journal, San Mateo County Times, P.O. Box 5400, San Mateo, CA 94402. You can also e-mail items to fogbelt2@aol.com.

Source: Oakland Tribune

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